Читать книгу Anatomy of Strength and Conditioning - Hollis Lance Liebman - Страница 25

1. Start in a seated position, with a foam roller placed right behind you. Slowly lower yourself on to the roller, until it is positioned under your lower back. Fold your arms across your chest.

2. Keeping your hips elevated and the tension on your lower back, slowly shift toward one side. Hold this position for 10–30 seconds, then repeat on the other side. Be sure to keep the weight on the muscles, not the spine.

Targets

• Lower back

Benefits

• Promotes myofascial

release in the erector spinae

Best For

• erector spinae